The working1.6-1.8 g/kgProtein Target
30-60 min preCollagen Window
30-60 g carbFinals Reload
Aspire Event Group Fueling
Hurdlers and steeplechasers need event-specific fuel, tendon support, and between-round recovery.
Hurdle events are not one nutrition problem. The short hurdles, 300/400 hurdles, and steeplechase span power, glycolytic, and endurance demands, with extra connective-tissue stress layered on top.
- 1
Technique fails before speed doesHurdlers lose rhythm and coordination when under-fueled, often before they obviously slow down.Barrier landings add repeated impact stress to ankles, knees, hips, and the lumbar chain.
- 2
Feed tendon and ligament workHit daily protein across meals, not all at dinner.Pair collagen or gelatin with vitamin C before sessions that load tendons and landing mechanics.
- 3
100mH and 110mH are power eventsUse normal carbohydrate intake and a modest pre-race carb meal.Between rounds, keep it light: fluids plus 20-30 g carbohydrate.
- 4
300mH and 400mH punish glycogenDo not let these athletes skip breakfast or race-day carbs.For 400mH championship racing, use full carb emphasis like you would for a flat 400 specialist.
- 5
Treat the water jump like a real variableStart low-fiber carb emphasis 48 hours out, not just the night before.Keep race-morning food familiar, low-fat, and low-fiber to limit GI compression issues over barriers.
Hurdlers need specific fueling for their event length and specific recovery for their landing stress. Between-round fueling is where performance and injury prevention meet.